How Many Hours a Day Does a Gymnast Train? (revealed)

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I’m often asked how many hours a week competitive gymnasts train but there are many factors that affect the number of hours including age, level and which discipline the gymnast is in.

There is no set number of hours but this article will give you a good idea of the number of hours a gymnast trains at all of the major points in their career.

Let’s get into this!

Table of Contents

How many hours does an Olympic gymnast train?

Olympic gymnasts typically train for 20 to 40 hours per week, with their schedules varying depending on the time of year and their individual needs and goals. However, some elite gymnasts may train for up to 50 or more hours per week in the lead-up to a major competition.

Women’s Artistic gymnasts have four events to train for and they need to spend enough time on each one to bring their skills up to the required standard. Women compete on Floor, Vault, Uneven Bars and Balance Beam.

Male gymnasts also compete on Floor and Vault in addition to High Bar, Rings, Pommel and Parallel Bars making six events in total.

In training, Olympic gymnasts typically engage in a range of activities to improve their skills and physical abilities. Some common training activities include:

  1. Conditioning exercises: This may include strength training, cardio, and flexibility exercises designed to improve overall fitness and help prevent injury.
  2. Skills practice: This involves working on specific gymnastics skills on each apparatus (e.g. floor, vault, bars, beam) to improve form and execution.
  3. Routines: Gymnasts practice their full routines multiple times to build endurance, refine their skills, and prepare for competition.
  4. Mental preparation: This may include visualization techniques, goal-setting, and learning how to manage stress and perform under pressure.
  5. Injury prevention: Gymnasts may receive treatment and rehabilitation for any injuries they may have, as well as engage in activities to reduce their risk of injury.

Training sessions are typically intense and demanding, and gymnasts often work with coaches and trainers to develop individualized training plans that meet their unique needs and goals.

How many hours does a College gymnast train?

The major difference between College gymnasts and those on the Olympic pathway is the limit on the number of hours that college gymnasts can train. This limit is set by the National Collegiate Athletic Association (NCAA), which regulates college athletics in the United States. According to NCAA rules, college gymnasts are limited to 20 hours of training and competition per week during the season and 8 hours per week during the off-season.

These limits are in place to ensure that student-athletes have adequate time for their academic pursuits and to prevent overtraining and burnout.

Whilst College gymnasts may train less than those aiming to make the Olympic team, the demands are still high and exhaustion is not uncommon.

How many hours a week does a level 10 gymnast train?

Most Level 10 gymnasts in the USA are typically between the ages of 14 and 18. Level 10 is the highest level in the Junior Olympic Program in the USA and is considered to be an elite level of gymnastics. At this level, gymnasts are typically highly skilled and have been training for many years.

The number of hours that a Level 10 gymnast trains each week can vary greatly depending on several factors, such as their age, individual goals, and the demands of their gymnastics program. However, it’s not uncommon for Level 10 gymnasts to train for 20 to 30 hours or more per week. Some elite gymnasts may even train for 40 hours or more per week.

Levels 6 gymnast training hours

Most Level 6 gymnasts in the USA are typically between the ages of 9 and 12. Level 6 is a lower level in the Junior Olympic Program in the USA and is considered to be a developmental level of gymnastics. At this level, gymnasts are learning new skills and improving their technique.

However, it’s not uncommon for Level 6 gymnasts to train for 8 to 12 hours per week.

It’s important to note that gymnastics at this level is still demanding and requires a significant amount of physical and mental focus. However, the training schedule is typically less intense than at higher levels, and gymnasts at this level are still developing their skills and abilities. It’s important for gymnasts at this level to find a balance between their training and other aspects of their life, such as school, family, and other activities.

Levels 2 gymnast training hours

Level 2 gymnasts are typically between the ages of 5 and 8. Level 2 is a beginner level in the Junior Olympic Program in the USA and is considered to be an introductory level of gymnastics. At this level, gymnasts learn basic skills and develop coordination, balance, and strength.

It’s not uncommon for Level 2 gymnasts to train for 4 to 6 hours per week.

How many hours does a Rhythmic gymnast train?

As with Artistic gymnastics, there are many factors that affect the number of training hours a gymnast can dedicate each week. Rhythmic gymnastics is an Olympic discipline therefore the potential rewards of medal glory make this discipline highly competitive.

Rhythmic gymnasts can typically train for 15 to 30 hours or more per week. Elite rhythmic gymnasts may even train for 40 hours or more per week.

This gives enough time to work on flexibility which is of huge importance in Rhythmic as well as choreographing routines using either the ball, hoop or ribbon.

Rhythmic may not use any big apparatus or require lots of tumbling but the demands are still intense!

Acro gymnast training hours

Acro gymnasts typically train for several hours each week, depending on their skill level, age, and competition schedule. Some gymnasts may train for as few as 6 hours a week, while others may train for up to 20 hours or more. The exact amount of training time varies greatly, and many factors such as the gymnast’s goals, schedule, and physical abilities will determine their training regimen.

Acro (or acrobatics) isn’t an Olympic discipline yet. If you’re wondering why check out this article here.

Tumbling gymnast training hours

Tumbling involves lots of rebound and bouncing on wrists, ankles and knees, therefore, training sessions tend to be shorter than artistic gymnasts how can switch to different apparatus during the same session.

I’ve been fortunate enough to be in the same training sessions as former and future world champions and have learned from many great Tumbling coaches about how to plan the deal programme.

Typically elite tumblers will train between 15-20 hours per week, though some may train less.

Final Thoughts

There are many factors that affect the number of hours a gymnast trains but it is widely recognized that gymnastics is one of the toughest sports in the world. If you’re wondering which is harder gymnastics or football, check out this article here.